AHA Recommendations for Physical Activity in Adults

Transcription

1 AHA Recommendations for Physical Activity in Adults Chris DeLapp Education Manager-Staff & Community Columbus Community Hospital

2 Being physically active is important to prevent heart disease and stroke, the nation s #1 and #5 causes of death. To improve overall cardiovascular health, we suggest: at least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity)

3 30 minutes a day, 5 times a week is an easy goal to remember. You will also experience benefits even if you divide your time into 2-3 segments of 10 to 15 minutes per day.

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5 Physical Activity Definition Physical activity is anything that makes you move your body and burn calories. MODERATE intensity aerobic activity: means you re working hard enough to raise your heart rate and break a sweat. One way to tell is that you ll be able talk but not sing the words to your favorite song. Examples are: walking fast (3-4.5 mph) weight training (free weights only) aerobics (water based or high impact) riding a bike on level ground or with a few hills pushing lawn mower yoga or pilates general building tasks (roofing, painting) carrying moderate loads <20 pounds VIGOROUS intensity aerobic activity: means you re breathing hard and fast and your heart rate has gone up quite a bit. If you re working at this level, you wouldn t be able to say more than a few words without pausing for a breath. Examples are: jogging or running (>5mph) circuit weight training jumping rope swimming laps riding a bike fast or on hills playing singles tennis competitive sports (basketball, volleyball) heavy shoveling, digging carrying heavy loads >20 pounds

6 All Exercise Counts! This includes things like climbing stairs or playing sports. Aerobic exercises benefit your heart, and include walking, jogging, swimming or biking. Strength and stretching exercises are best for overall stamina and flexibility.

7 The simplest and most positive change you can make to effectively improve your heart health is to start walking. It's enjoyable, free, easy, social and great exercise. A walking program is flexible and boasts high success rates because people can stick with it. It's easy for walking to become a regular and satisfying part of life!

8 Recommendation-Cardiovascular For Overall Cardiovascular Health: At least 30 minutes of moderate-intensity aerobic activity at least 5 days per week for a total of 150 minutes At least 25 minutes of vigorous aerobic activity at least 3 days per week for a total of 75 minutes; or a combination of moderate- and vigorous-intensity aerobic activity

9 Recommendation-Cardiovascular Moderate- to high-intensity musclestrengthening activity at least 2 days per week for additional health benefits

10 Recommendations-Lowering BP & Cholesterol An average 40 minutes of moderate- to vigorous-intensity aerobic activity 3 or 4 times per week

11 What if I can t make it to the time goal? Something is always better than nothing!

12 What if I can t make it to the time goal? And everyone has to start somewhere. Even if you've been sedentary for years, today is the day you can begin to make healthy changes in your life. If you don't think you'll make it for 30 or 40 minutes, set a reachable (SMART) goal for today. You can work up toward your overall goal by increasing your time as you get stronger. Don't let all-or-nothing thinking rob you of doing what you can every day.

13 Any questions? Thank-you!

14 Operation Overhaul 2.0 Exercise for Adults QUIZ Name: 1. To improve overall cardiovascular health, we suggest: A. At least 150 minutes per week of moderate exercise or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity). B. At least 60 minutes per week of moderate exercise or 30 minutes per week of vigorous exercise C. Running a marathon 2. You will experience health benefits even if you divide your 30 minute activity goal time into 2-3 segments of 10 to 15 minutes per day. A. TRUE B. FALSE 3. What type of exercise can lower your blood pressure and cholesterol? A. Nothing, exercise isn t helpful B. Aerobic exercise (moderate to vigorous), 3-4 times per week, minutes C. Aerobic exercise as much as you can do 4. Choose examples of moderate intensity exercise (Circle ALL that apply): A. Pushing a lawn mower for 30+ minutes B. Walking fast, 3.5 mph+ C. Weight-training, free weights D. Laundry and house cleaning 5. Choose examples of higher intensity exercise (Circle ALL that apply): A. Riding a bike, hills B. Weight training with circuit training C. Jogging and/or running D. Yoga or pilates